How curcumin works

Turmeric is a spice that is an integral part of traditional Indian cuisine. For example, it gives curry dishes their rich yellow colour. Due to these properties, turmeric is also used as a dye in textile colouring. However, turmeric also plays a special role in treatments in the traditional Indian healing art of Ayurveda. It is one of the "hot" spices that are said to both cleanse and energise.

Turmeric - also known as Indian saffron - is now known around the world as a spice. And turmeric is also consumed for its attributed positive effect on health. A special ingredient in turmeric is the secondary plant substance curcumin. As a colouring agent, it gives turmeric its special intense yellow colour. But that's not all: many of the health-promoting effects attributed to turmeric are due to curcumin. You can find out exactly what these are here.

Turmeric or curcumin - what's the difference?

Although they may sound similar, turmeric and curcumin are not the same thing. Turmeric, whose botanical name is "Curcuma longa", is a plant that is also known as "turmeric" and "Indian saffron". Turmeric belongs to the ginger family and is mainly cultivated in India and South East Asia. The peeled rhizome of the turmeric plant is consumed fresh or dried and ground for use as a spice. Turmeric powder has a spicy, slightly earthy-bitter flavour and is an integral part of Indian cuisine.

The root or tuber of turmeric contains numerous important active ingredients: minerals such as potassium, calcium, magnesium, phosphorus, iron, selenium and zinc. Turmeric also contains many vitamins, including vitamins B1, B3, B6 and vitamins C and E. In addition to ingredients such as vitamins and minerals, turmeric also contains another group of interesting substances: polyphenols. These include curcumin, which together with cyclocurcumin, demethoxycurcumin and bisdemethoxycurcumin forms the subgroup of curcuminoids. The content of curcuminoids contained in turmeric roots differs from plant to plant.

Curcumin is a naturally occurring chemical compound that belongs to the group of plant polyphenols. It has a bright yellow colour and is contained in turmeric as a plant substance. Nowadays, there are numerous dietary supplements that contain extracted curcumin from the Curcuma longa plant (in higher doses than in the turmeric root). Curcumin can therefore not only be supplied to the body through the consumption of curcuma, but also as an individual active ingredient.

What effect does curcumin have?

The plant substance curcumin is said to have numerous health-promoting effects. Curcumin is said to have an anti-inflammatory and even antioxidant effect by neutralising free radicals. Some clinical studies have confirmed its effectiveness: The plant substance actually has an anti-inflammatory effect in the human body [1,2].

Treatments with curcumin could also help with brain diseases, such as Alzheimer's and depression. One study came to the conclusion that the anti-inflammatory and antioxidant effect of the plant substance can measurably improve cognitive function in Alzheimer's patients. In one study, curcumin was shown to reduce so-called "Alzheimer's plaque", harmful deposits between the nerve cells in the brain [3]. In another study, curcumin also showed neuroprotective effects, particularly in the case of stress-related damage. Thanks to its effectiveness, it could therefore be used both as protection against depression and in therapy [4].

In addition to these effects, scientists have also discovered another effect of curcumin on nerve cells. Nerve cells are able to constantly reconnect with each other and even multiply in some regions of the brain. Whether this works depends on the so-called growth factor BDNF. This abbreviation stands for "brain-derived neurotrophic factor". In German: "brain-derived neurotrophic factor". BDNF affects the brain in many different ways: cognitive functions, learning ability, memory and can even be partly responsible for behavioural disorders. A lack of BDNF is also thought to be the cause of some diseases such as depression and Alzheimer's [5]. Curcumin is said to help increase the level of BDNF in the brain - various clinical studies have come to this conclusion [6].

The properties of curcumin are also said to have a positive effect on heart health. The plant substance not only has an anti-inflammatory and antioxidant effect, but also strengthens the endothelium, the vascular coating that controls the exchange of substances between the blood and blood vessels. Cells can only be optimally supplied if the exchange of oxygen and nutrients functions well. Optimum cell supply reduces the risk of cardiovascular disease [7].

Curcumin is also currently being researched as a possible treatment method and cancer prevention. With its anti-inflammatory properties, curcumin could prevent the development of chronic inflammation, which in turn is often the cause of the development of cancer cells and tumours. Furthermore, curcumin is said to be able to curb the growth of cancer cells and even contribute to their death [8,9].

Another study concludes that curcumin also has positive effects in the treatment of various intestinal diseases, such as Crohn's disease and ulcerative colitis [10].

How does curcumin work best?

The amount of curcumin or curcuminoids contained in fresh turmeric and dried turmeric powder is not always the same. However, it is not the dosage that is decisive for the effect, but the actual bioavailability. Bioavailability describes at what time, to what extent and where in the body an ingredient acts. As curcumin is not water-soluble, its bioavailability is very low: only around one per cent finally reaches the bloodstream via the digestive system. However, as curcumin is fat-soluble, it should always be taken with fat-containing meals or drinks to increase its bioavailability. The time of day is irrelevant. There is also no clear recommendation for a dosage of how many grams of curcumin should be taken per day.

For greater bioavailability, dietary supplements with curcumin are often enriched with the alkaloid piperine. Piperine is one of the main components of black pepper and improves the absorption of curcumin. But piperine is more than that. Positive effects are also attributed to the black pepper ingredient itself. For example, piperine is also said to have antioxidant and anti-inflammatory effects.

Where can I get curcumin supplements?

Curcumin is available as a dietary supplement in capsule form. These products can be purchased in pharmacies, drugstores and online shops.

Can side effects occur when taking curcumin?

Certain side effects are not known. No side effects have been observed in various studies either. However, interactions with other medicines have been observed. Many medications are broken down by certain enzymes in the liver. Curcumin also interacts with these enzymes and can therefore change the blood concentration. It is therefore advisable to clarify any possible interactions with a doctor or pharmacist before taking a curcumin preparation. In addition, a healthy lifestyle and a varied diet are a must to stay healthy and fit.

Sources:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8572027/
[2] https://www.liebertpub. com/doi/abs/10.1089/107555303321223035
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7728608/
[5] https://www. ncbi.nlm.nih.gov/pmc/articles/PMC6128436/
[6] https://pubmed.ncbi.nlm.nih.gov/31279955/
[7] https://pubmed.ncbi.nlm.nih.gov/28228072/
[8] https://pubmed.ncbi.nlm.nih.gov/17569210/
[9] https://bmccancer.biomedcentral.com/articles/10.1186/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3882399/

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